Why do i keep bingeing?

I have a history of binge eating. It started about 4 years ago when i was 16 and it is still a problem for me today. I mainly binge on paleo foods. I don't binge on modern processed foods. I mostly start bingeing at night when i'm bored and have nothing better to do. Most days i constantly think about food and when the next meal is comin'. I know i have a problem. Any suggestions on how to curb my appetite? Does IF help regulate hunger hormones (ghrelin, leptin ect.)? I mostly binge on high calorie snacks like dry fruit(prunes, apricots, raisins) and avocadoes. Also lots of different nuts and seeds.

Yeah i tried 5 htp. It worked a little. I also tried ZMA. Great for sleep. A few days ago i realized that i do better on a high fat moderate protein and lower carb version of paleo. I'm much more satisfied this way. When i eat carbs i begin to think of food more and im more likly to binge.LCHF(30G or less) works better for me.

I disagree (-1). For everyone who says it is psychological, I am ready to punch them in the face. It has NOTHING TO DO with your mental state (except stress which triggers hormonal reaction). It is all simple biochemistry. Your body is out of whack, not your mind. Gio - YOU ARE NOT DAMAGED. You are totally fine. Work on solving your body's problems and you will stop bingeing - I promise. People who tell you "it is all in your head" deserve a good whacking.

Are any of those green leafy vegetables bitter? If they are, then they are the best support for your liver and digestive system... I think you are doing really well - give it some time, it will work! Were you always a healthy eater or just started? If you do not mind me asking, how what triggered your binge eating behavior? Mine was triggered by going on a low cal diet/whole grain/fiber diet.

I eat lots of green leafy vegetables and some cruciferous veggies. I'll eat the greens leaves raw, but not broccoli, cabbage, cauliflower etc. I get gassy and it's harder to digest those fibrous veggies. So i just steam them in the microwave on high for 25-30 seconds.

No. It's just that food sometimes fills this empty feeling i have. I feel like there is a void in my life and that something is missing. I could be happier, but i'm not. So i look forward to eating because it brings me joy for a little while. I overeat because i want to keep chasing that feeling.

The foods that really satisfy my hunger are foods like really fatty grassfed ground beef, or oily fish. I'm craving that right now. I notice that when i eat starchy carbs i dont get satiety. High fatty foods keep me full longer without thinking about food so much. Maybe i should eat more fat. I use organic coconut oil to cook my meat, eggs and fish.

What exactly makes you happy about eating a lot of food (when you're not hungry)? Not a rhetorical question. Is it really the food that's bringing you happiness, or the escape that a binge brings from something else that you don't want to think about?

Gio, do whatever works for you, but I would recommend 3 square meals per day (each with at least one serving of protein/carb/fat) until you understand how much and what types of food satisfy and satiate you. In my experience, two big meals with a big chunk of time in between can trigger binge eating in those in-between hours, especially if I'm prone to thinking about food all day. Don't set expectations too high right now when it comes to IF. I suggest finding out how much meat/starchy veg/calories fills you up without giving you the urge to binge first. Again, just my suggestion.

I want to have healthy normal meal times again too. I graze a lot throughout the day. I graze every 30 to 45 minutes. I look for anything paleo. Canned tuna, nuts, seeds, fruit, sweet potatoes. The only foods i dont EVER binge on is vegetables lol

Yeah i've suffered from depression on and off since i was 16. I'm 20 now. I try to maintain a positive outlook on life now. But i just dont find myself laughing too much. I've always been kind of a serious person(low serotonin symptom). I also have a history of ocd. Also starting when i became depressed at 16. Back then my addiction was food and cleanliness. I worked on the over cleaning problem but still have a problem with food. Food makes me happy.

I used to ride my bike everyday for hours(4-5). Maybe that's why i'm so hungry most of the time? I'm cutting back on the excessive cardio and now i'm walking or taking the bus when i need to go somewhere.

Thanks for the advice. I feel like i cant control it sometimes. I feel so helpless. I'm taking it one day at a time now. No guilt or stress. I'm trying to focus on other things like school, music, movies, video games and outdoor activities. This is hard, but i know i can beat this.

I find that when i fast, it helps regulate or normalize my hunger. I want to eat like a regular person. I'm an emotional binge eater. I overeat in social occasions, when i'm sad, mad, frustrated or bored. I find that i feel better on days i dont binge. I feel lighter and less bloated and stuffed. It's really an uncomfortale feeling.

I start the morning off with small snacks like a banana or apple. Then i find myself just snacking every 15 or 20 minutes. Last night i binged on trail mix. I ate like 7 or 8 ounces worth of nuts, seeds and dried fruit within a few hours. Then i binged on tuna, like 3 cans worth within a 10 minute period. These foods are healthy, but binging is binging. No excuses.

I've run across this neurotransmitter thing myself in researching how to combat ED type obsessive behavior. Personally, I think I'm going to try a product called 'SynaptoGenX' soon. I have high hopes it'll help get my brain more balanced in relation to food and eating.

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Answers

When I used to binge at night, in 99% of the cases it was because I hadn't eaten enough during the day. The fact that you're thinking about food all day suggests to me you are restricting your intake too much. Try frontloading your meals - bigger breakfast and lunch. If you go into dinner ravenous, there's bound to be problems. Better to go into dinner with a little appetite, but not ready to devour the fridge.

I also find binging more likely when I don't actually enjoy what I'm eating. If I have a disappointing dinner, then I'll keep returning to the fridge to try to "make up" for it with more food. Make sure you really LIKE your meals. And as said by others, sufficient protein and fat is key to satiety. I don't think I've ever binged after a big juicy ribeye.

Binging also has a strong emotional aspect - have you heard of "HALT"? Eating disordered behaviours are more likely when you get too Hungry, Angry, Lonely or Tired Try being mindful of how you are feeling going into a binge (i.e. sad and lonely), and develop other methods of dealing with that emotion (i.e. calling a friend).

Also remember that urges to binge are like waves - if you can find ways to distract yourself while you're having the urge - knit something, do laundry, walk around the block, play a video game, file your nails - the urge does pass.

Thanks for the advice. I feel like i cant control it sometimes. I feel so helpless. I'm taking it one day at a time now. No guilt or stress. I'm trying to focus on other things like school, music, movies, video games and outdoor activities. This is hard, but i know i can beat this.

I also struggle with binge eating. It's certainly a process to work through it, although it seems that you're aware of some of your red flags/warning signs, which is a great and essential step. My suggestions:

If you know you're more likely to binge at night when you're "bored and have nothing better to do," then either have a hard cut-off time when you're done eating for the night (like 8pm, or right after dinner, or an hour or so before you typically start to binge) OR find something to do during those times. Distractions can really be great for this, and I don't mean watching TV or doing something mindless. Mindless activities, IMO, contribute to binges because your mind will be able to wander to thinking about food. I live in a city, so sometimes I go for a walk outside (getting out of the house always helps a lot), or sometimes I call a friend. Most of the time, though, I dedicate the time after dinner - which is also my most likely time to binge - to journaling. This has helped me tremendously, because it helps me be 100% mindFUL at a time when I'm prone to being mindLESS. Sometimes I end up writing about why I'm really tempted to binge at that moment, and just let the words float onto the page. I usually end up writing about something unrelated to food (like feeling lonely, tired, anxious, stressed, etc.) but it let's me see and understand how those emotions manifest in my obsession with food.

If you're constantly thinking about food during the day, I suspect that you're not eating enough to really satisfy and satiate you. Are you eating enough meat and fat, or are you sticking to lean chicken breasts and vegetables? Are you exercising a lot and not replenishing your carbs? Are you eating enough calories? I'm not a big proponent of doing VLC or LC if you're a binge eater, because restrictions of any kind can lead to feelings of deprivation - and eventually a binge. Perhaps you can edit your post with a typical day of eats so other hackers can weigh in on how your daily diet looks. On the other hand, I think SOMETHING has to be tweaked in your daily diet, because it's not satisfying enough for you at this point.

If you have specific foods that you binge on (dried fruit, nuts), it wouldn't be a bad idea to get them out of the house for a few weeks - even if they are paleo. Personally, I know I'm prone to binge on dried fruit, fruit, nuts, and dark chocolate, so I'm extra diligent about not buying them (especially in times of anxiety or stress). Even though these foods are paleo and healthy, you can get the nutrients from other foods, and tackling binge eating should be a priority.

I know this doesn't work for everyone, but I journal everything that I put into my mouth. NOTE: this does not mean I COUNT or MEASURE anything - I just journal it. For example, rather than writing that I had 3 eggs + 1 TBSP butter + 1 cup kale + 1/2 avocado + 1 oz nuts, I'll just write "eggs + butter + kale + avocado + nuts." It keeps me accountable without making me go crazy. Again, this is a personal decision, and for some people, writing ANYTHING down makes them go crazy. YMMV.

My last - and perhaps most important - suggestion is to forgive yourself. Every single time you binge, you must forgive yourself. Do not contribute to the cycle of guilt and shame that accompanies binge eating - it only makes it worse. After every single binge, you must get right back on the wagon.

I hope some of this has been helpful. I really feel for you and encourage you to fight the binge monster - it's really terrible, and it can be so defeating. You will find a lot of support on PH and other paleo forums, if you need it. Good luck!

I used to ride my bike everyday for hours(4-5). Maybe that's why i'm so hungry most of the time? I'm cutting back on the excessive cardio and now i'm walking or taking the bus when i need to go somewhere.

Go to bed. There's about a billion studies connecting staying up late and sleep deprivation with jacked up hormones and disordered eating patterns.

You could also be sensitive to certain trigger foods that set you off. Just can't have one bite-you gotta eat the whole carton or whatever. Watch yourself and the reactions you have after you eat certain things. Keep a food journal.

If you are thinking about food all day then you aren't satiated and that could be part of the problem. Eat more fat.

Yeah i tried 5 htp. It worked a little. I also tried ZMA. Great for sleep. A few days ago i realized that i do better on a high fat moderate protein and lower carb version of paleo. I'm much more satisfied this way. When i eat carbs i begin to think of food more and im more likly to binge.LCHF(30G or less) works better for me.

I have problems with bingeing as well and starting Paleo today actually :) The last year, I've started to write down in a journal what triggers my binges- this really really helps and I would recommend you try that as you'll have your bingeing patterns on paper. It's very revealing. For example in my case (this is my situation- so not a set of rules for everyone else):

1) eating carbs triggers a binge

2) at night, just moving to my bedroom vs sitting in the living room (w/open kitchen) reduces my binge thoughts by almost 50%. its amazing how just physically sitting in another room with no food helps

3) when i havent slept enough and very tired, i eat. even if im not hungry. lack of sleep is definitely a major binge trigger.

4) if i havent eaten all day, i'll binge at night. my body is just too hungry, it cant fight against starving anymore

5) if im stressed or start getting anxious, it may trigger a binge. for that i do things like listen to music or call a friend, etc.

So on and so forth.

IF however did not help me in any way or other. If anything, it made my binges worse. When I start Paleo now, my objective is to eat every day. No more IF- it mentally frustrated me and set me up for a binge.

What exactly makes you happy about eating a lot of food (when you're not hungry)? Not a rhetorical question. Is it really the food that's bringing you happiness, or the escape that a binge brings from something else that you don't want to think about?

No. It's just that food sometimes fills this empty feeling i have. I feel like there is a void in my life and that something is missing. I could be happier, but i'm not. So i look forward to eating because it brings me joy for a little while. I overeat because i want to keep chasing that feeling.

I had this problem when I first started paleo, and what really helps is having someone to talk to about it. Fasting can help for some people, but for others it can trigger them to binge. It is really difficult to give a definitive answer since there could always be some underlying issues that are causing the binge. For me it is stress, it will have me eating cashews by the handful after downing two whole cups of coconut milk ice cream. The food that youre bingeing on is at least good for you, however I reccomend talking to a therapist, or trusted friend or family member about the problem.

Also, I know it can be tough to admit to people you love about having an eating disorder. The hardest part is the shame that you dont look "sick enough" to really have a problem. In my house my husband has a safe word when he notices me start to get into binge mode, where nothing will make me full, and he is instructed to say a safe word to me. It is really corny, but god help the person who ever says to me, "are you sure you should be eating more?" Anyways, the safe word usually snaps me back into reality and then I just go for a walk or something to burn off the stress. If I choose to continue on with what I am doing, I have then sacrificed the right to complain about it later. No whining about how fat I feel or anything else. Perhaps having the support of people you care about in the same manner will work for you

Its possible that more carbs would help you. If not, then I personally would look to neuro-transmittors as the issue here.

Its quite possible that your serotonin and or dopamine are low. Lots of times a high protein and saturated fat diet will ameliorate this, but not always. Luckily there are supplements that are helpful for this.

Notably 5htp (to increase your serotonin) and Mucuna pruriens (L-dopa) to increase your dopamine. Designs For Health makes a product called Dopaboost that is very helpful.

Yeah i've suffered from depression on and off since i was 16. I'm 20 now. I try to maintain a positive outlook on life now. But i just dont find myself laughing too much. I've always been kind of a serious person(low serotonin symptom). I also have a history of ocd. Also starting when i became depressed at 16. Back then my addiction was food and cleanliness. I worked on the over cleaning problem but still have a problem with food. Food makes me happy.

I've run across this neurotransmitter thing myself in researching how to combat ED type obsessive behavior. Personally, I think I'm going to try a product called 'SynaptoGenX' soon. I have high hopes it'll help get my brain more balanced in relation to food and eating.

I do not know the answer to your question, but nobody else can claim they know it either. The science is not advanced enough to answer it.

I have a guess, though, based on everything I went trough and everything I learned so far in the process.

Since you crave sweet and fatty foods, it means that something is not right, and this "something" is probably your digestive system, which, surprisingly starts with your liver.

While there is no definite scientific explanation to this, many naturopaths and holistic nutritionists label it as "stressed liver", "sluggish liver", etc. Let me assure you - it goes undetected by blood tests, ultrasound, etc. but there are definite common symptoms of it.

It is puzzling to me what could be the cause - high stress environment? System wear and tear with aging?

I had sweet/fat cravings all my life and they only stopped when I started taking herbs for liver support. The funny thing, when I supplement that with bitter herbs and raw bitter greens, my desire to eat completely subsides and I can go for a whole day without food not craving anything.

I believe that IF eases up the symptoms of stressed liver (I have read an account when an acute appendicitis was treated by a weekly water fast) and resolves many other issues, but I would also look into getting some liver support, as well as having some raw foods with every meal and getting some bitter herbs with every single meal.

Try experimenting, sooner or later you are going to find a solution that works for you.

Are any of those green leafy vegetables bitter? If they are, then they are the best support for your liver and digestive system... I think you are doing really well - give it some time, it will work! Were you always a healthy eater or just started? If you do not mind me asking, how what triggered your binge eating behavior? Mine was triggered by going on a low cal diet/whole grain/fiber diet.

I eat lots of green leafy vegetables and some cruciferous veggies. I'll eat the greens leaves raw, but not broccoli, cabbage, cauliflower etc. I get gassy and it's harder to digest those fibrous veggies. So i just steam them in the microwave on high for 25-30 seconds.

I disagree (-1). For everyone who says it is psychological, I am ready to punch them in the face. It has NOTHING TO DO with your mental state (except stress which triggers hormonal reaction). It is all simple biochemistry. Your body is out of whack, not your mind. Gio - YOU ARE NOT DAMAGED. You are totally fine. Work on solving your body's problems and you will stop bingeing - I promise. People who tell you "it is all in your head" deserve a good whacking.

If I miss a meal I then over eat - go out buy the whole chocolate box etc (well not now as I'm eating clean but in the past).

I think stable blood sugar is essential for many of us and no fasts at least to start with . If you look at radiantrecovery and lots of doctors trying to help people with these eating disorder type of things they are consistent - have healthy meals, do not graze all the time, have set meal times, do not change the pattern (not very paleo but I've found I need to eat at the times set until I have total control over eating).

Also you cannot binge on meat (although I often can on fruits and nuts - 1000 calories of pecan nuts one day this week for example)

often I over eat if I'm tired too. I try to get to bed by 10 which is early here in the UK and I am usually in bed for 9 hours.

I want to have healthy normal meal times again too. I graze a lot throughout the day. I graze every 30 to 45 minutes. I look for anything paleo. Canned tuna, nuts, seeds, fruit, sweet potatoes. The only foods i dont EVER binge on is vegetables lol

I'll add a few details. There's some evidence that too much lcd/crt (computers!) after dark hoses the sleep schedule and appetite "schedule." So, unplug after a while.

The second detail is dehydration. A large number of people get "hungry" when dehydrated. And that's the snacky, bingy version of hungry.

Dehydration has to be taken care of early. I'd suggest a glass of water (12 ounces or so, a third of a liter) before dinner, some liquid during dinner, and another glass a bit after dinner. Doing the same thing in the morning (glass of water before my coffee) helps a lot with energy levels.